20
Sep
9/21/2017
CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
20 Band pull-a-parts
20yd bear crawl
Weightlifting
Shoulder Press (2×10 (same weight as last week) 60-65%)
Shoulder Press (AHAP 1 rep every :90 for 12mins)
Pause Low Hang Squat Clean and Jerk (4×3 use as warm up (40-60%))
Pause just below the knee
Low hang clean (3-3-3-3-3-3)
just below knee hang
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Gymnastic or Strength Accessory Work
Weighted Hip Extensions (strength) (15-15-15-15-15)
Hip Extension off the GHD
*maintain lumbar extension
*drop to 90 degree hip flexion and extend to parallel with floor
*hold plate on chest